Smoothie King’s Hulk Strawberry Smoothie Fruit and yogurt can’t be bad, right? Wrong. Smoothies are often made with ice cream or milk and can be crammed with sugar. At least this treat gives you a heads up: It’s listed on the menu as a smoothie for people looking to gain weight. But the calories are excessive—more than two Big Macs put together. And that’s just the small.One 20-ounce smoothie: 1,044 calories, 35g fat, 120g sugar.Choose this instead: Low-Carb Strawberry smoothie: 268 calories, 9g fat, 3g sugar.

Starbucks’ Double Chocolaty Chip Frappuccino Blended Creme with whipped cream. Sure it sounds bad, but how bad is it? This afternoon pick-me-up delivers nearly one-third of the maximum fat you should consume in a day, and over half a day’s saturated fat.One 16-ounce Grande: 510 calories; 19g fat, 11g saturated; 59g sugar; 300mg sodium.Choose this instead: Your best bet is a regular cup of coffee without all the bells and whistles. If you just can’t live without a Frappuccino, make it a Coffee Frappuccino Light Blended Coffee: 130 calories, 0.5g fat, 16g sugar.

Coldstone’s PB&C Shake Chances are you already suspect that milkshakes aren’t all that healthy. But this particular shake, made with chocolate ice cream, milk, and peanut butter, is in a class of its own. This frosty monster delivers an entire day’s worth of calories and almost three and a half times the daily limit for saturated fat.One “Gotta Have It” (Coldstone speak for “large”): 2,010 calories; 131g fat, 68g saturated; 153g sugar.

Choose this instead: A better bet is the 16-ounce Sinless Oh Fudge! Shake, with the same chocolaty taste, but a quarter of the calories and only 2 grams of fat.

Auntie Anne’s Jumbo Pretzel Dog Auntie Anne’s sells snacks, not meals. But this concoction—a Nathan’s hot dog wrapped in a pretzel bun—contains almost half your daily upper limit of fat and sodium.One Jumbo Pretzel Dog with butter: 610 calories; 29g fat, 13g saturated; 1,150mg sodium.Choose this instead: Go for the original pretzel without the butter and salt and you’ll whittle your treat down to 310 calories and only 1 gram of fat. Now that’s more like a snack!

Cinnabon’s Caramel Pecanbon The luring scent of Cinnabon is a mall staple. But just one of these decadent pastries means trouble. They deliver about half the calories and just about all the fat you should consume in a day.One bun: 1,092 calories, 56g fat, 47g sugar.Choose this instead: Cinnabon has no options that are particularly healthy, but you can try a Minibon, designed for smaller—and smarter—appetites: 300 calories, 11g fat.

Wendy’s Sweet and Spicy Boneless Wings In June, Wendy’s launched this item, claiming it was “as far as it gets from fast food.”Calorie-wise, this meal isn’t that bad if it makes up your entire lunch. But it has more salt than you should have in a day, let alone at one sitting.One order: 550 calories, 18g fat, 27g sugar, 2,530mg sodium.Choose this instead: Try the Ultimate Chicken Grill, a grilled chicken breast on a sesame-seed bun: 320 calories, 7g fat, 8g sugar. Still, with 950 milligrams of sodium, don’t make it a daily habit

Dunkin’ Donuts’ Coffee Cake Muffin Muffins are often mistaken for the doughnut’s healthy cousin. But muffins can be surprisingly high in fat.This one is particularly offensive; you’d need to eat about three glazed donuts to match its nutrients and calories.One muffin: 620 calories; 25g fat, 7g saturated; 54g sugar; 93g carbs.Choose this instead: For an alternative—but equally decadent—breakfast treat, one glazed donut is a better bet: 220 calories, 9g fat, 12g sugar, 31g carbs.

Olive Garden’s Grilled Shrimp Caprese Shrimp are low-fat, low-cal, and high in protein and iron. What’s not to like?In fact, the garlic-butter sauce in this dish helps rack up nearly two-thirds of your daily fat and about one and a half times your sodium limit.One plate: 900 calories, 41g fat, 3,490mg sodium.Choose this instead: Get a lighter version of this dish without the melted cheese and with marinara sauce on the side. The Venetian Apricot Chicken is another option; it has one-third the calories and 1/10 the fat, but still packs a good deal of sodium.

Chili’s Onion String and Crispy Jalapeno Stack Diners and bloggers alike were outraged by the fried-onion Chili’s appetizer, the Awesome Blossom. The unhealthy behemoth was removed from the menu, but its replacement is only a bit better. This appetizer is meant to be shared, but even one-quarter of the dish delivers an entire day’s limit for fat.One appetizer: 2,130 calories; 213g fat, 31g saturated; 1,320mg sodium.Choose this instead: Chili’s doesn’t have particularly healthy appetizers. If you must have one, try the Chips and Hot Sauce (470 calories). However, the chips’ sodium is 2,790 milligrams—500 milligrams over the maximum daily intake.

Macaroni Grill’s Kids’ Fettuccine Alfredo Kids’ meals, in theory, are smaller than adult portions; children simply don’t need as many calories. The average 10- to 12-year-old, the upper age limit for many kids’ menus, needs about 1,600 to 1,800 calories daily. This meal puts them at half of that, with more fat than a grown adult needs in a day.One order: 890 calories, 67g fat, 1,480mg sodium.Choose this instead: Coax your little ones into ordering the Grilled Chicken and Broccoli: 390 calories, 8g fat. It’s still high in sodium, so ask for sauce on the side and use sparingly.